Microstretching

Microstretching is a registered trademark with a clinic based in Vancouver, BC, Canada. I went there for several sessions way back in 1999, so I am familiar with the techniques used.

In Microstretching, the is key is to relax the nervous system and not to stimulate it. In other words, to effectively stretch a muscle you need to eliminate the potential of a muscle contraction. We all know the stretch reflex will cause the muscle to contract to protect itself.

On the opposite end of the scale, we have gurus teaching your muscles to relax into a stretch such as Pavel Tsatsouline’s Relax into Stretch : Instant Flexibility Through Mastering Muscle Tension. I believe everyone has a limited ROM (range of motion) based on their anatomy and genetics, and there is always room for improvement, but not to the point of joining the Cirque du Soleil contortionist act.

The Microstretching concept is simple with just 3 parameters to consider:

INTENSITY – 30 to 40% of a maximum perceived stretch

DURATION – 60 seconds

FREQUENCY – 3 times per muscle group once per day

For gleuts and hamstrings, it consists of a total of 12 minutes per day (3 sets x 2 each leg x 2 exercises). I recommend using a stopwatch that can repeat a beeper sound every 60 seconds.

I also prefer to do these at night after a shower and dinner. I can watch TV or listen to music for 12 minutes. To save the strain on your neck looking at the TV, get an iPhone or iPad and put it on your chest.

I love the Glute-Piriformis Stretch (outlined below) especially when in the hotel room after travelling and sitting all day.

Sample Microstretching Exercises for Sprinters

These sample stretching exercises are courtesy of Nikos Apostolopoulos and www.microstretching.com

Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

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Online since 2002, with the addition of the Blog in 2007, SpeedEndurance.com is the book I never wrote with 2000+ articles.
I am a former 200m/400m sprinter, a Masters Athlete and Coach, who has lived in Canada, US, Italy, and now resides in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA), and a member of the Track & Field Writers of America.

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